Hi everyone,
Welcome to this loving-kindness meditation.
So we begin by sitting comfortably,
Ensuring that all notifications have been switched off from your device and closing your eyes.
One way of doing loving-kindness practice,
Rather than resting your attention on the feeling of the breath,
You rest your attention on the silent repetition of certain phrases.
The phrases are the conduit for the heart's energy.
They are the vehicle that help us pay attention differently.
The feeling tone of the whole practice is generosity.
It is gift-giving.
It's the generosity of the spirit we're offering,
Through the phrases.
The sense of connection and care.
And the first recipient is ourselves.
So begin by saying silently to yourself,
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Live with ease means things in our day-to-day life,
Like our livelihood or family,
May not be such a struggle.
May I live with ease.
And when we've offered these phrases to ourselves,
We then offer them to others.
These phrases are like the song of the heart,
It's the rhythm.
So gathering all your attention behind each phrase,
May I be safe.
May I be healthy.
May I be happy.
May I live with ease.
So now let's bring a friend to mind,
Or a benefactor,
Someone who's helped you.
Maybe they've helped you directly,
Or picked you up when you have fallen down,
Or mentored you.
Bring that person to mind now,
Have an image of them,
And say their name silently to yourself.
And get a feeling of their presence.
Offer the phrases of loving-kindness to them.
May you be safe.
May you be happy.
May you live with ease.
May you be healthy.
Now bring another friend to mind,
Who's doing pretty well at the moment.
They may not be perfectly happy,
But at least in some arena of their life,
They're enjoying success or good fortune.
If someone like that comes to mind,
Bring them here.
Get an image of them,
And offer the phrases of loving-kindness to them.
May they be safe.
May they be happy.
May they be healthy.
May they live with ease.
Bring someone to mind now,
Who's having a difficult time.
Bring them here,
And offer the phrases of loving-kindness to them.
Feel a sense of their presence,
And say their name to yourself silently.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Expanding this now to a family member.
Anyone that comes to mind for you.
Get an image of them,
Feel their sense of presence,
And say their name silently to yourself.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Now bring to mind your community,
People that have helped you,
Supported you,
Whether it's a work colleague,
A tutor,
A neighbour,
Your doctor.
Any of those members of your community come to mind now.
Let's offer the phrases of loving-kindness to them.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Bring into mind now all creatures,
All life-forms.
May you all be safe.
May you all be happy.
May you all be healthy.
May you all live with ease.
And as this loving-kindness practice comes to an end,
Offering the loving-kindness phrases to yourself one more time before we finish.
May you be happy.
May you be safe.
May you be healthy.
May you live with ease.
And if you're ready,
You can open your eyes.
Namaste to you.
